Can you really get an effective workout in only 15 minutes? You bet your abs you can! Maximize every second of your precious time with this simple plan that's as effective as most hour-long training sessions. The secret is that it combines two proven fat-loss techniques—metabolic strength training and Tabata training—into one super-focused workout. (Check out these 10 new fat-blasting Tabata workouts too.)
First, you'll work every major muscle group to fatigue with a 10-minute strength circuit, and then you'll finish with the "Tabata top-off," alternating between 20 seconds of maximum intensity and 10 seconds of rest, 8 times. (That's how the Tabata training interval formula works, FYI.) There are two different exercises in the Tabata portion so you'll alternate for every set, meaning you'll do 4 sets of each move (8 sets total). (Since you're probably wondering: Here's the difference between Tabata and HIIT.)
How it works: After the 1-minute warm-up, do each strength exercise back to back, performing as many reps as possible (AMRAP) in 1 minute. Perform the full circuit twice, and then move on to the Tabata top off. Perform the first exercise at maximum intensity for 20 seconds, rest for 10 seconds, then move on to the second exercise and repeat. Do 8 Tabatas (20 seconds on, 10 seconds off) total, alternating between the two moves for each set.
Total Time: up to 15 minutes
You will need: Free weights
1. Warm-Up Exercise
A.
Stand with feet hip-width apart, elbows bent, hands in fists in front of shoulders.
B.
Push hips back and bend knees to lower into a squat as arms reach overhead, spreading fingers wide with palms facing in. Press through heels to return to standing. Begin with a smaller range of motion, and as body becomes warmer, lower deeper into squat and reach arms further back behind head.
Sets:
1
Reps:
1 minute
2. Dumbbell Squat
A.
Stand with feet hip-width apart, holding dumbbells by sides. Push hips back and bend knees to lower into a squat, reaching weights on either side of shins. Press through heels to return to the starting position and repeat.
Sets:
2
Reps:
AMRAP for 1 minute
3. Dumbbell Shoulder Press
A.
Stand with feet hip-width apart, holding dumbbells with arms bent in front of shoulders, palms facing in.
B.
Brace abs in tight and extend arms overhead, pressing weights up, keeping palms facing in. Slowly lower the weights to return to the starting position and repeat.
Sets:
2
Reps:
AMRAP for 1 minute
4. Dumbbell Deadlift
A.
Grab a pair of dumbbells and stand with feet hip-width apart, knees slightly bent, and palms facing thighs.
B.
Keeping spine naturally straight, brace abs in tight and hinge forward from hips, reaching dumbbells towards feet until chest is about parallel to the floor (avoid going below shin level to prevent back from rounding). Engage glutes to raise torso back to the starting position and repeat.
Sets:
2
Reps:
AMRAP for 1 minute
5. Push-Up
A.
Get in a plank position with feet together, hands slightly wider than shoulders. Bend elbows and lower body until chest is just above the floor (avoid letting hips sag or lift). Press back up as quickly as possible. (Widen feet to make the exercise easier, keep feet closer together for more of a challenge, or modify by dropping down to knees.)
Sets:
2
Reps:
AMRAP for 1 minute
6. Tabata Top-Off 1: Sprint On the Spot
A.
Staying in one place, alternate driving knees up to chest and pumping arms as quickly as possible for 20 seconds. Rest for 10 seconds, and then do 1 set of Tabata top-off 2: Squat thrust up and over. Do 4 sets total, always alternating between moves.
Sets:
4
Reps:
AMRAP for 20 seconds
7. Tabata Top-Off 2: Squat Thrust Up and Over
A.
Lower into a squat and place hands on the floor under shoulders. Jump feet back to a full plank position, keeping abs braced in tight.
B.
Quickly jump feet back into squat, bending arms by sides. Jump up out of squat and over to the left, swinging arms to help move body, landing in squat position. Immediately repeat to the other side. Continue as quickly as possible for 20 seconds. Rest for 10 seconds, and then do 1 set of Tabata top-off 1: Sprint on the spot. Do 4 sets total, always alternating between moves.
Sets:
4
Reps:
AMRAP for 20 seconds
GREAT!! YOU DO GREAT JOB:) HAPPY FITNESS JOURNEY
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